Ripped recipes

478K views · 21K reactions | Chicken kofte protein prep bowl I absolutely INHALED this bowl, obsessed. SO simple, high in protein and ready for me to turn to throughout a busy week. Freezer friendly too! 390kcal per portion and 34g protein You will need to serve 4 500g lean chicken or turkey mince 1 courgette, grated 1 red chilli, finely diced Fresh chives, basil and parsley (2 tbsp chopped of each) 3 tbsp wholemeal bread crumbs (I blitzed stale bread) 1 egg Zest of one lemon Generous pinch of salt and pepper For the protein tzatziki 200g 0% thick yoghurt 1/4 cucumber (3 inches) deseeded and finely diced 60g feta, crumbled 1 spring onion, diced 1 tbsp each chopped dill and mint Juice of 1/2 lemon 1 tsp garlic purée (if using raw garlic use 1/4 clove and sit in lemon juice first) To serve 250g cooked rice Kalamata olives Tomatoes and cucumber Mix the chicken kofte ingredients together in a large bowl. Using your hands, roll into 8 rough sausage shapes. Either bake in the oven at 210c fan for 12 minutes or air fry at 205c for 12 minutes until golden. Mix the tzatziki ingredients together. Season to taste, adding more lemon, salt and pepper to your preference. To serve, plate 3 tbsp cooked rice, some diced tomatoes and cucumber, 6 olives, 2 koftas and a heaped tbsp of the tzatziki. Sprinkle over some chopped dill. #mealprep #healthyfood #healthyeating #healthyrecipes #healthylifestyle #healthydinner #dinnerideas | Emily English | emthenutritionist · Original audio

1.5M views · 88K reactions | Sticky halloumi & harissa chickpea wellness bowl Just the ultimate combination. Ready in under 10 minutes and perfectly prepable with a balance of protein, healthy fats and all the key vitamins and minerals we need to feel our best. 360kcal and 18g protein per bowl. You will need to make 4 bowls. Feel free to wait to add the avocado/ cook the halloumi until you are ready to eat. All other ingredients will hold for 4+ days 1 tin chickpeas, drained 1 tbsp Harrisa paste 1 tsp garlic granules 1 jar jalapeños 1 pot hummus of choice Handful spinach 2 handfuls of cherry tomatoes, cut in 1/2 1 medium avocado, diced Pomegranate seeds 250g block halloumi Chilli flakes Honey Pickled red onions (3 onions, white wine vinegar and 1 tbsp sugar) If making your own pickled red onion, peel and finely slice and add to a saucepan. Nearly submerge with white wine vinegar then completely submerge with extra water, add 1 tbsp sugar. Bring up to heat but don’t boil, once it starts to steam turn off the heat and leave to sit to pickle. Store for a month. Pulse the whole jar of jalapeños including the brine a few times to form a chunky mix. In a pan sweat the chickpeas with 1 tbsp Harrisa paste and 1 tsp garlic granules for 2-3 minutes. Set to one side. Cut the halloumi into slices. In a frying pan, cook your halloumi with honey and chilli flakes, flipping every minute until golden brown on each side. Assemble the bowl by making a base of spinach, some avocado, tomatoes, chickpeas, 1 tbsp hummus with 1 heaped tsp of the jalapeño puree swirled through. Add the halloumi and finish with a sprinkle of pomegranate seeds and a pinch of chilli flakes. #healthyfood #healthylifestyle #dinnerideas #dinnerrecipes #mealprep #healthydinner #lunchideas | Emily English | emthenutritionist · Original audio

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